Bok Choy vs. Russet Potato
Nutrition comparison of Bok Choy and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and russet potato:
- Both russet potato and bok choy are high in potassium.
- Bok choy has 5 times less calories than russet potato.
- Bok choy has 7.2 times less carbohydrates than russet potato.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Russet potato has more pantothenic acid, however, bok choy contains more folate.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 5 times less calories than russet potato - russet potato has 79 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Russet Potato | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 53% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 7.2 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Russet potato and bok choy contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Russet potato and bok choy contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Russet potato and bok choy contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both russet potato and bok choy are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 689% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than russet potato - bok choy has 223ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and bok choy contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 24 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Russet potato has more pantothenic acid, however, bok choy contains more folate. Both bok choy and russet potato contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Bok Choy | Russet Potato | |
|---|---|---|
| Thiamin | 0.04 MG | 0.082 MG |
| Riboflavin | 0.07 MG | 0.033 MG |
| Niacin | 0.5 MG | 1.035 MG |
| Pantothenic acid | 0.088 MG | 0.301 MG |
| Vitamin B6 | 0.194 MG | 0.345 MG |
| Folate | 66 UG | 14 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 708% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Russet potato and bok choy contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both russet potato and bok choy are high in potassium. Russet potato has 65% more potassium than bok choy - russet potato has 417mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Bok Choy | Russet Potato | |
|---|---|---|
| beta-carotene | 2681 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Bok Choy | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.01 G |
| Total | 0.055 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and russet potato contain small amounts of linoleic acid.
| Bok Choy | Russet Potato | |
|---|---|---|
| linoleic acid | 0.042 G | 0.032 G |
| Total | 0.042 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Bok Choy g
()
|
Daily Values (%) |
Russet Potato g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or bok choy contain more calories in 100 grams?Bok choy has 5 times less calories than russet potato - russet potato has 79 calories in 100g and bok choy has 13 calories.
Is russet potato or bok choy better for protein?
Russet potato and bok choy contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and bok choy has 1.5g of protein.
Does russet potato or bok choy have more carbohydrates?
By weight, bok choy has 7.2 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does russet potato or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 710% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does russet potato or bok choy contain more potassium?
Both russet potato and bok choy are high in potassium. Russet potato has 70% more potassium than bok choy - russet potato has 417mg of potassium in 100 grams and bok choy has 252mg of potassium.